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Beta-Alanine for Muscle Strength: What the Randomized Trials Show

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In randomized trials, beta-alanine's effect on maximal muscle strength was mixed: one 5-week study reported a greater...

In randomized trials, beta-alanine's effect on maximal muscle strength was mixed: one 5-week study reported a greater 1RM load increase with beta-alanine (24 kg vs 16 kg) [4], while trials in older adults and collegiate women found no added effect on maximal strength [5][8]. Signals were more consistent for strength-endurance and isokinetic measures [1][7].

Key Findings

  • In a 5-week resistance-training RCT (n=30, 6.4 g/day), the beta-alanine group showed a greater one-repetition-maximum (1RM) load increase than placebo (24 kg vs 16 kg, p=0.014), alongside greater average power at 1RM (p=0.045) [4].
  • In a 4-week trial in trained kickboxers (n=28, 6.4 g/day), beta-alanine significantly improved upper-body strength-endurance tests, push-ups (p=0.023) and pull-ups (p=0.004), but did not change countermovement or squat jump power (p>0.05) [1].
  • In female masters athletes (n=22, 28 days), beta-alanine increased isokinetic average peak torque in extension (5.4% vs 2.9% change, p<=0.05) but showed no difference in handgrip strength [7].
  • In collegiate women undergoing 8 weeks of resistance training (n=16, 3.4 g/day), beta-alanine had no additive effect on maximal strength, though a significant interaction favored beta-alanine for leg-press repetitions (p=0.040) [8].
  • In older adults (n=27, 3.2 g/day, 12 weeks), there was no significant between-group difference attributable to beta-alanine on 1RM leg press or other strength measures [5].
  • In older adults (n=100, 2.4 g/day, 10 weeks), beta-alanine showed no differences versus placebo in physical function measures, including grip strength and timed sit-to-stand [2].

Study Details

Effects of β-alanine supplementation on kickboxing-specific anaerobic performance, neuromuscular power, and strength endurance: A randomized, double-blind, placebo-controlled trial
Küçük FH, Gençoğlu C, Ateş O et al. — PLoS One (2026)
Four weeks of 6.4 g/day beta-alanine improved upper-body strength-endurance (push-ups p=0.023, pull-ups p=0.004) and total anaerobic performance, with no significant change in countermovement or squat jump power.
28 participantsModerate
Role of β-Alanine Supplementation on Cognitive Function, Mood, and Physical Function in Older Adults; Double-Blind Randomized Controlled Study
Ostfeld I, Ben-Zeev T, Zamir A et al. — Nutrients (2023)
Over 10 weeks, 2.4 g/day beta-alanine produced no differences versus placebo in physical function measures, including grip strength and timed sit-to-stand.
100 participantsModerate
Effects of β-alanine supplementation during a 5-week strength training program: a randomized, controlled study
Maté-Muñoz JL, Lougedo JH, Garnacho-Castaño MV et al. — J Int Soc Sports Nutr (2018)
The beta-alanine group (6.4 g/day) showed a greater one-repetition-maximum load increase than placebo (24 kg vs 16 kg, p=0.014) plus greater average power at 1RM (p=0.045) over 5 weeks of strength training.
30 participantsModerate
Beta-Alanine Does Not Enhance the Effects of Resistance Training in Older Adults
Bailey CH, Signorile JF, Perry AC et al. — J Diet Suppl (2018)
Over 12 weeks with 3.2 g/day, there was no significant between-group difference attributable to beta-alanine on 1RM leg press or other strength and anthropometric measures.
27 participantsModerate
Effects of 28-Day Beta-Alanine Supplementation on Isokinetic Exercise Performance and Body Composition in Female Masters Athletes
Glenn JM, Gray M, Stewart RW et al. — J Strength Cond Res (2016)
After 28 days, beta-alanine increased isokinetic average peak torque in extension (5.4% vs 2.9% change, p<=0.05) and total work in the final third of testing, with no difference in handgrip strength.
22 participantsModerate
Effects of β-Alanine on Body Composition and Performance Measures in Collegiate Women
Outlaw JJ, Smith-Ryan AE, Buckley AL et al. — J Strength Cond Res (2016)
Across 8 weeks of resistance training, 3.4 g/day beta-alanine had no additive effect on maximal strength but produced a significant interaction favoring beta-alanine for leg-press repetitions (p=0.040).
16 participantsLow

Practical Takeaway

The randomized trials reviewed here report inconsistent effects of beta-alanine on maximal muscle strength, with clearer signals for strength-endurance and isokinetic measures in some trained or younger groups [1][4][7] and null findings in older adults and untrained women [2][5][8]. Because doses (2.4-6.4 g/day), durations (4-12 weeks), and training programs differed across studies, results may not transfer between populations. Anyone considering beta-alanine for strength goals should view the evidence as mixed and discuss supplement use with a qualified healthcare professional.

Summary

This summary reviews randomized, placebo-controlled trials testing whether beta-alanine supplementation changes muscle strength and strength-endurance outcomes during training. Across the trials, effects on maximal strength were inconsistent, with some signals for strength-endurance and isokinetic measures and several null findings. Doses, populations, and training programs varied widely, which limits direct comparison.

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Frequently Asked Questions

Does beta-alanine increase maximal muscle strength?

The randomized trials are mixed. One 5-week resistance-training study reported a greater one-repetition-maximum load increase with beta-alanine than placebo (24 kg vs 16 kg, p=0.014) [4], but trials in older adults and collegiate women found no added effect of beta-alanine on maximal strength [5][8]. The evidence does not support a consistent maximal-strength benefit.

Evidence:RCT (2018)[#4]. See full reference list below.

Does beta-alanine help strength-endurance more than maximal strength?

Some trials suggest a clearer signal for strength-endurance. In trained kickboxers, beta-alanine improved push-up and pull-up performance (p=0.023 and p=0.004) [1], and in collegiate women a significant interaction favored beta-alanine for leg-press repetitions (p=0.040) [8]. These endurance-type measures showed more consistent effects than maximal strength in the reviewed trials.

Evidence:RCT (2026)[#1]. See full reference list below.

Does beta-alanine improve strength or grip in older adults?

In the trials reviewed, no. A 12-week study in older adults found no between-group difference attributable to beta-alanine on 1RM leg press or other strength measures [5], and a separate 10-week trial in older adults reported no differences in grip strength or timed sit-to-stand [2].

Evidence:RCT (2023)[#2]. See full reference list below.

What doses and durations were used in these strength trials?

Doses ranged from about 2.4 to 6.4 g/day and durations from 4 to 12 weeks. For example, 6.4 g/day for 4-5 weeks [1][4], 3.4 g/day for 8 weeks [8], 3.2 g/day for 12 weeks [5], and 2.4 g/day for 10 weeks [2]. This variability in dose, duration, and training program makes direct comparison across studies difficult.

Evidence:RCT (2026)[#1]. See full reference list below.

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Supplement Guide

Beta-Alanine

Bottom line: Beta-alanine 3.2 g/day buffers muscle acid and delays fatigue during 1-4 min efforts — proven in multiple meta-analyses.

Condition Guide

Muscle Building

References

  1. RCTKüçük FH, Gençoğlu C, Ateş O et al. (2026). Effects of β-alanine supplementation on kickboxing-specific anaerobic performance, neuromuscular power, and strength endurance: A randomized, double-blind, placebo-controlled trial. PLoS One. DOI PubMed
  2. RCTOstfeld I, Ben-Zeev T, Zamir A et al. (2023). Role of β-Alanine Supplementation on Cognitive Function, Mood, and Physical Function in Older Adults; Double-Blind Randomized Controlled Study. Nutrients. DOI PubMed
  3. RCTSamadi M, Askarian A, Shirvani H et al. (2022). Effects of Four Weeks of Beta-Alanine Supplementation Combined with One Week of Creatine Loading on Physical and Cognitive Performance in Military Personnel. Int J Environ Res Public Health. DOI PubMed
  4. RCTMaté-Muñoz JL, Lougedo JH, Garnacho-Castaño MV et al. (2018). Effects of β-alanine supplementation during a 5-week strength training program: a randomized, controlled study. J Int Soc Sports Nutr. DOI PubMed
  5. RCTBailey CH, Signorile JF, Perry AC et al. (2018). Beta-Alanine Does Not Enhance the Effects of Resistance Training in Older Adults. J Diet Suppl. DOI PubMed
  6. RCTde Andrade Kratz C, de Salles Painelli V, de Andrade Nemezio KM et al. (2017). Beta-alanine supplementation enhances judo-related performance in highly-trained athletes. J Sci Med Sport. DOI PubMed
  7. RCTGlenn JM, Gray M, Stewart RW et al. (2016). Effects of 28-Day Beta-Alanine Supplementation on Isokinetic Exercise Performance and Body Composition in Female Masters Athletes. J Strength Cond Res. DOI PubMed
Show 5 more references
  1. RCTOutlaw JJ, Smith-Ryan AE, Buckley AL et al. (2016). Effects of β-Alanine on Body Composition and Performance Measures in Collegiate Women. J Strength Cond Res. DOI PubMed
  2. RCTKreipke VC, Allman BR, Kinsey AW et al. (2015). Impact of Four Weeks of a Multi-Ingredient Performance Supplement on Muscular Strength, Body Composition, and Anabolic Hormones in Resistance-Trained Young Men. J Strength Cond Res. DOI PubMed
  3. RCTOkudan N, Belviranli M, Pepe H et al. (2015). The effects of beta alanine plus creatine administration on performance during repeated bouts of supramaximal exercise in sedentary men. J Sports Med Phys Fitness. PubMed
  4. RCTKendall KL, Moon JR, Fairman CM et al. (2014). Ingesting a preworkout supplement containing caffeine, creatine, β-alanine, amino acids, and B vitamins for 28 days is both safe and efficacious in recreationally active men. Nutr Res. DOI PubMed
  5. RCTSmith-Ryan AE, Woessner MN, Melvin MN et al. (2014). The effects of beta-alanine supplementation on physical working capacity at heart rate threshold. Clin Physiol Funct Imaging. DOI PubMed